Wednesday, October 31, 2018

Happy Halloween!

Hope you are all doing well and can’t wait to see you on Halloween. Come dressed in your costumes for any one of the classes to have some fun.

As we get into November we’ll be testing out some Olympic Lifting and doing adaptive workouts and moving through some comp stuff for the Island Throwdown. To get signed up for that go to comptracker.io!

Strength

Pressing Complex

Take 15 minutes to practice this complex with similar weight to what you finished with on your 5x5 cycle last week.

  • 1 Strict Press + 3 Push Press

The first rep has no knee bend. The second, third and fourth rep you will bend at the hips and knees, keeping your chest tall, and hit the rep overhead.

Conditioning

8min AMRAP

  • 20/16cal Row/Bike/Ski

  • 30 Pushups

  • 40 WBS

  • 50’ Handstand Walk or 30 Shoulder Touches (from wall walk position)

  • ME DU’s/ME SU’s/DU practice

Little chipper action with some fun skipping at the end!

Halloween Comp Class!

WOD 1 – For Time (20min Cap)

·         100/80 Cal Row

·         25’HS Walk*

·         50 T2B

·         25’ HS Walk*

·         50 Wall Balls

·         25’ HS Walk*

·         100 DU’s

·         25’ HS Walk*

*Omit for Scaled

Strength + Oly – Part A, 6 Rounds (10mins)

·         Tall Jerk + 3 Split Jerk Press

Part B

·         10 Mins to work up to heavy Jerk x2

*Part A is light, technique work.  Chance to move some heavy weight in Part B

Gymnastics – Ring MU/C2B/PU Pyramid – Choose ONE of Following EMOMs

·         3-4-5-6-5-4-3 MU/C2B/PU  30 Reps

·         4-6-8-10-8-6-4 C2B/PU  46 Reps

·         2-2-3-3-3-2-2 MU/Strict PU  18 Reps

·         1-1-2-2-2-1-1 MU  10 Reps

*The EMOM is 7mins, keep that and the total reps in mind when choosing an EMOM

WOD 2 - AMRAP 6 - Ascending Ladder 1-2-3-4.. etc.

·         Cluster (135/95)(115/80)(95/65)

·         Bar Facing Burpee

 - Team 782